In today’s video, I wanted to go through the best knee pain exercises for women.
Best Knee Pain Exercises for Women
CLICK HERE to watch the YouTube video
I’ll get Donnalee to demonstrate.
#1 – Hip Drop
You get your hand against the wall for some support because we don’t really need to worry about balance at this time. We want to make sure that the exercise is correct. You are squatting down with single leg, dropping the hip, bringing the hip back to square and then straightening out the leg. We are working out on the outer hip part. A lot of times, women tend to be weak in the outer hip part. If the outer part of the hip is weak, it puts more strain on the knee leading to knee irritation and knee pain.
Start off with one set of 3 repetitions in a smooth controlled movement and see how it feels. You want to feel that the outer part of the hip is working. You can progress to 5 repetitions and then you can progress to 10 repetitions. I would recommend doing the exercise on both sides. You might have knee pain on one side but there is a good chance that you have weakness on both sides.
#2 – Knee Drives on the Wall
You are going up against the wall, arms are straight. You are tightening up in the abdominal area and in the glutes. You will bring the knee up to just about hip height and then back down.
Knee Drives on the Wall
We are working on the core and strengthening the abdominal area because women tend to be weak in the core area which affects the knee pain. We are also working on stability in the hip because women’s hip muscles tend to be tight when it comes to hip rotation. Start off with 3 repetitions on each side and see how it feels. If you feel that your abdominal area, hip area and muscles are working, then you can progress to 5 repetitions on each side. You can progress to 10 repetitions in a smooth controlled movement with 2 seconds hold at the end position.
#3 – Foam Rolling the Outer Hip
You need a foam roller. You will foam roll out the outer part of the thigh. We will be focusing on this part because this is oftentimes tight. If you are weak in the outer hip part, the muscles in the outer part of the thigh have to work in order to stabilize you in that plain of movement.
Foam Rolling the Outer Hip
Start the foam rolling to just about below your hip joint. You will move your body up along with that foam roller to the outer part of the thigh just below the knee and then you will come back down. Start off with 3 repetitions each way. Just do one set of smooth controlled movement and hold the end position for about a second. You can progress to 5 repetitions each way and then progress to 10 repetitions.
I would recommend doing them on both sides. Your knee pain might only be on one side, but there is a good chance that the other side is tight. You are avoiding using that knee pain side so you are putting more stress on the non-painful hip and knee side. Do the three exercises in order to help that uninjured or non-painful side.
If you want to permanently get rid of your knee discomfort, then check out the Fix My Knee Pain program here:
Rick Kaselj, MS